Heart-Healthy Kadala Curry

Savor the wholesome goodness of Heart-Healthy Kadala Curry, a flavorful South Indian classic that’s as nourishing as it is delicious. Packed with protein-rich black chickpeas (kala chana) and simmered in a medley of aromatic spices like turmeric, garam masala, and cumin, this recipe is a celebration of bold flavors and heart-smart ingredients. The use of coconut oil and fresh curry leaves adds a traditional touch, while the tomato-based gravy lends a rich, comforting texture. Perfectly balanced and naturally vegan, this one-pot curry pairs beautifully with rice or roti for a satisfying, nutrient-packed meal. Whether you’re meal prepping or indulging in a hearty weeknight dinner, this easy-to-make dish will become a favorite addition to your healthy eating repertoire.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:60 mins

Total Time:75 mins

Servings: 4

Ingredients

• 1 cup Black chickpeas (kala chana), dried
• 3 cups Water
• 1 tablespoon Coconut oil
• 1 teaspoon Mustard seeds
• 1 teaspoon Cumin seeds
• 1 medium Red onion, chopped
• 3 whole Garlic cloves, minced
• 1 teaspoon Fresh ginger, grated
• 1 whole Green chili, slit
• 10 leaves Curry leaves
• 2 medium Tomatoes, chopped
• 1 teaspoon Turmeric powder
• 2 teaspoons Coriander powder
• 1 teaspoon Garam masala
• 1 teaspoon Salt
• 2 tablespoons Fresh cilantro, chopped

Directions

Step 1

Soak the black chickpeas in water overnight or for at least 8 hours. Drain and set aside.

Step 2

In a pressure cooker, combine the soaked chickpeas with 3 cups of water. Cook on medium heat for 15-20 minutes or until softened. Let the pressure release naturally.

Step 3

In a large pan, heat coconut oil over medium heat. Add mustard seeds and cumin seeds, allowing them to sputter.

Step 4

Add chopped onion, and sauté until translucent. Stir in the minced garlic, grated ginger, green chili, and curry leaves, cooking for another 2 minutes.

Step 5

Add chopped tomatoes, turmeric powder, coriander powder, garam masala, and salt. Cook until the tomatoes are soft and the oil starts to separate from the mixture.

Step 6

Stir in the cooked chickpeas with their cooking liquid. Mix well, and let it simmer for 15 minutes, allowing the flavors to meld.

Step 7

Adjust consistency by adding more water if needed, and simmer for another 5 minutes.

Step 8

Garnish with fresh cilantro before serving.

Step 9

Serve hot with rice or roti for a complete meal.

Nutrition Facts

Serving size	1379.2 grams (1379.2g)

Amount per serving	% Daily Value*
Calories	1038

Total Fat 29.60g	38%
Saturated Fat 13.00g	65%
Polyunsaturated Fat 0.20g
Cholesterol 0mg	0%
Sodium 2465mg	107%
Total Carbohydrate 158.50g	58%
Dietary Fiber 44.30g	158%
Total Sugars 35.70g
Protein 45.30g	91%

Vitamin D 0IU	0%
Calcium 430mg	33%
Iron 16mg	90%
Potassium 2900mg	62%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 24.6%

Protein: 16.8%

Carbs: 58.6%